Vegan Sources of Vitamins & Minerals

For those who are considering adopting a vegan diet, one of the most common concerns is whether a diet that includes only plant foods can be nutritionally adequate. Considering the position that animal-based foods have in the standard Western diet, this is hardly surprising. However, there is increasing evidence that suggests that not only is a whole-food vegan diet nutritionally adequate, but that eliminating animal-based foods can actually reduce one’s risk of disease and encourage overall physical health and well-being.

As I explained in my series Vegan 1-2-3:

“In 2009, the American Dietetic Association, the world’s largest organization of food and nutrition professionals, released a paper explaining their position on vegetarian diets, including vegan diets.

‘It is the position of the ADA that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of life, including pregnancy, lactation, infancy, childhood and adolescence, and for athletes.’”

For those who are concerned about obtaining adequate amounts of specific nutrients, it’s useful to know which foods contain what. Not surprisingly, green leafies are some of the stars in this show, adding even more evidence to the case for a daily green smoothie regimen.

NB: Contrary to popular belief, veganism is much more than a diet. It is the practice of non-violence in one’s daily life… For more information about the ethical values embodied in the vegan ideal, please read:
The Vegan Evolution: A New Era for Humanity

Image: Suat Eman / FreeDigitalPhotos.net

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Shalvah L.

11:37PM PDT on Apr 23, 2012

Vitamin B12 was the last on the list and it is NOT found in any natural vegetation BUT it is ESSENTIAL for your body so if you don't eat animal products you must take it 'artificially'!

send a green star

Melinda offline K.

7:12PM PDT on Apr 8, 2012

This is a great list for anyone, not just vegans. This kind of thing should be taught in school each year.

Michele W.

10:47AM PDT on Apr 8, 2012

Thank you

J.L. A.

9:23AM PDT on Apr 8, 2012

good to know

Selective C.

6:13AM PDT on Apr 8, 2012

Thanks for sharing.

Danuta W.

12:28AM PDT on Apr 8, 2012

Trudy K.

5:51PM PST on Jan 25, 2012

Thanks for the information. Am researching veganism before starting. My daughter already is. I decided that this was important for health but I also viewed a video on factory farming through both Care 2 & SPCA & it did horrify me & make me ill. It made me make up my mind. Like Elvira- I did not know that Vit D3 was animal based. I take 5,000iu for MS. Same with Vit B-12. Will have to look for the plant based ones.

Diane S.

2:41PM PDT on Oct 19, 2011

Great article, thank you.

Sam T.

6:32AM PDT on Aug 13, 2011

An Elvis sandwich would be great now! The peanut butter, bananas, and whole wheat bread will give me vitamins and minerals! Thank you!